- People obviously exercise to get fit, but what is fitness? In the past, fitness was described as having muscular strength, muscular and aerobic endurance and flexibility. While all of these components are important, in the past decade, sports medicine experts have added balance, posture, coordination and agility to the basic requirements of physical fitness. Fortunately, there are many exercise programs that combine elements of all of these components of fitness.
- While this is a very common question, the answer is more simple than you think. Since exercise success is dependent on exercise adherence, the best types of exercise are the types that you enjoy the most. For example, if you enjoy the motivation that comes from being in a social environment, and if you like moving to music, you would probably enjoy a group exercise aerobic class. On the other hand, if don't enjoy the music genres used in these classes, or if you don't like choreographed routines, you would be better served by an outdoor run, a bike ride or by using indoor cardio equipment. The same applies to muscle strengthening. Some people like the guidance of a group fitness class, while others would prefer to be on their own in the weight room. Still others like to workout at home, using resistance bands and other types of home exercise equipment.
- In their 1995 Guidelines for People Under Age 65, the American College of Sports Medicine and the American Heart Association suggested that people perform 30 minutes of aerobic exercise, five days a week. However, in 2007, the ACSM suggested that aerobic exercise be performed, if possible, on a daily basis. However, to avoid muscular skeletal injuries, it's best to cross train by combining high impact and low impact activities. In other words, on the day after a run, consider swimming, or working out on an elliptical trainer. While recommendations vary, most experts suggest that you work out at 50 to 85 percent of your maximum heart rate. To find this number, subtract your age from the number 220, and then find 60 to 85 percent.
- Muscle strengthening should be performed three days a week. Make sure to exercise all muscle groups, as opposed to what your perceive to be your "problem areas." Muscle strength exercises can either be performed on weight training equipment at the gym, or at home, using resistance bands and body weight exercise. Begin with multi-joint exercises that work the larger muscle groups, such as the bench press, the military press and the lat pulldown. Then, perform single joint exercises for the smaller muscles groups, such as biceps curls and triceps extensions. The same applies to the lower body. Start with squats and lunges, which work the hamstrings, quads and gluteals, and then perform hamstring curls and side-lying inner and outer thigh exercises. You can find photos and videos of the exercises in the resource listed below. Most trainers suggest that you do three sets of 12 repetitions, three times a week.
- By using balance devices in conjunction with strength training equipment, you can develop two important aspects of fitness in one workout. For example, you can perform weight training exercises on a balance board or a stability ball. However, you will need to use a lighter weight. In their Integrated Training program, the National Academy of Sports Medicine suggests a program that combines strength training with balance exercise. A traditional strength exercise, such as a bench press, will precede an exercise that works the same muscle group, but imposes a balance challenge. Pushups on a stability ball is an example.
- Agility and coordination can be developed with exercises such as jumping rope, playing hopscotch or working out on a mini trampoline. These types of exercise also can be considered aerobic, if they are performed for a minimum of 20 minutes.
- In the past, most people associated flexibility with static stretching. Recently, people have become interested in dynamic flexibility, which means flexibility in motion. This is considered more functional than traditional static stretching. Pilates exercise develops "strength with length," while toning the core muscles and improving posture.
